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3 Day Workout for Beginners
General
Beginner
Machine strength
Plan Details
The 3 Day Workout for Beginners routine is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Main Goal: Build Muscle Training Level: Beginner Program Duration: 10 weeks Days Per week: 3 Timer Per workout: 30 minutes
Routine detail
Mon
Chest & Triceps
5 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
2 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Lying Tricep Extension
3 Sets x 10 Reps
Wed
Back & Biceps
5 exercises
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Fri
Legs & Shoulders
6 exercises
Elliptical Training
1 Set
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
